Try This Foot Massage To Give Yourself A Restful Sleep Tonight

You know that feeling you’re about to get, just before you fall asleep? Peaceful, calm, serene… all words that could describe this feeling.

Then something awful happens – you jolt awake, and find yourself uncomfortable, grouchy, irritable, and just plain can’t fall asleep. This is one of the worst feelings in the world. If you’ve ever experienced this, you know exactly what I mean.

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If you want to get rid of insomnia and feel rested and ready to tackle your day after a full night of deep sleep, you have to try this foot massage. It could do wonders for you.

What Is This Massage?

The proper name for this type of massage is actually called “Foot Reflexology”. Basically, it’s an ancient technique used to change the energies in your body. If you don’t believe in that, keep reading – this isn’t about energy, it’s about a good night’s sleep!

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This method is backed by science. By stimulating different points on the feet, you can subtly impact the glands and organs around your entire body. Massaging these various points can cause:

So how do you perform such miracles on your feet? Well, first we need to know what different points on the feet affect. Look back to the image above, and you’ll see that:

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Your toes affect your head

The ridges between your toes and the ball of your foot affect your shoulder/neck

The balls of your foot affect your chest

The arches affect the digestive organs

The heels and ankles affect your reproductive system

How to Get Rid of Insomnia Using Foot Reflexology

Now, armed with this knowledge, you’re ready to start massaging! The massage should take about 15 minutes and you can incorporate it right into your night time ritual. So, step by step:

Relax your feet, one at a time, by gently rubbing and massaging up and down. Some light tapping may help as well – whatever feels good for you/the person you’re performing on. End this beginning relaxation stage by gently squeezing the solar plexus of your feet (the upper middle portion) between your thumb and index finger for 5-10 seconds.

Starting at the bottom of each foot, “walk” your thumb up towards the top of each toe, one at a time. Imagine you’re crawling up your foot like a caterpillar. Once you reach the tip of each toe, press the reflex points on the tip, sides, and center of every one using the top and sides of your thumb and index finger. For added benefits, if you have a particular area you’d like to focus on, press into the corresponding reflex point. Refer to the list above or the image to see which points affect which body parts.

Repeat the relaxation techniques in step 1 once more, ending with another press on the solar plexus.

Finish the entire massage with “breeze strokes” – lightly run your fingers up and down your feet so they’re barely touching the skin. This technique is very soothing to the nerves, and helps to lull you into a deep, calm state of mind where you can sleep peacefully.

Once you’ve finished this technique you’ll likely be in a very meditative-like state. Your body and mind will be more open to self-suggestions, so affirmations can be particularly powerful. You can say to yourself, “I am ready to have a deep, restorative sleep and wake refreshed in the morning.”

Additionally, it is a great time to think about the good things in your life and incorporate some gratitude. It’s easy to be thankful for even the little things when you’re relaxed. Gratitude can help you improve almost everything in your daily life.

Good luck, and may reflexology help you get rid of insomnia once and for all! (For added benefit, give this massage to your significant other – they might just return the favor, and they’re sure to appreciate it!)

5 Exercises To Improve Intimacy and Create a Better Relationship

Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

1. Cardio for Stamina

If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

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Running – 10-20 minutes a day (1-3 miles a day is more than enough)

Jumping rope – 5-20 minutes a day

Swimming – 30 minutes a day

Cycling – 30 minutes a day

The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

2. Strength-Training for Your Lower Body and Core

The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

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Zercher squats – this type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

Glute bridge – this exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

Cross body crunch – this exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

Incorporate these exercises into your routine 2 to 3 times a week.

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3. Upper-Body Strength Training

Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

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4. Pelvic-Floor Exercises

You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

5. Flexibility Moves for Legs and Hips

If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.